Full Body Program | Emily Sanchez

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4-week program

Full body,
your level.

Train everything, every week. Pick where you are today. Each is a 4-week digital download PDF with sets, reps, rest, coaching cues and a weight log. Pick where you are today. Each is a 4-week digital download PDF with sets, reps, rest, coaching cues and a weight log.

Beginner Full body program cover

Week 1 workout page from the Beginner program (blurred)

Full workouts unlock after purchase

Beginner

$20

3 days a week · 45–55 min

Short on time or new to training? Three easy sessions that hit your whole body. Mostly machines with a few dumbbell moves.

4 weeks, 3 days a week
Mostly machines + light free weights
Weight log + swap options

Get Beginner

Intermediate Full body program cover

Week 1 workout page from the Intermediate program (blurred)

Full workouts unlock after purchase

Intermediate

$25

4 days a week · about 60 min

Four full body days with different focuses: lower, upper, glutes and back, pump. Machine-led, free weights on key lifts.

4 weeks, 4 training days
Machines + free weights on key lifts
Drop sets and progressive overload

Get Intermediate

Advanced Full body program cover

Week 1 workout page from the Advanced program (blurred)

Full workouts unlock after purchase

Advanced

$30

4 days a week · 60–75 min

Squat, bench, deadlift and a pump day. 50/50 free weights and machines, heavy top sets and a week 4 test.

4 weeks, 4 training days
50/50 free weights and machines
Top sets + week 4 test

Get Advanced

Digital download. Not medical advice. Check with your doctor before starting.

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